Friday, April 18, 2014

Lemon Trout with Greek Quinoa Salad and Broccoli with Sun-dried Tomatoes

Today is Good Friday.  Traditionally, it is a day of no-meat.  For tonight's dinner we will be having some sea trout. They were previously filleted and frozen after a good day of fishing.  I just love living off the bounty of this Earth.  If you don't have your own catch available I would recommend another light flake fish that is local to your area.  Here in Florida I would suggest Snook, Spanish Mackerel or Snapper.  
For the Greek Quinoa salad you will need:
1 1/2 cup of uncooked Quinoa
1/3 cup finely diced red onion
1 cucumber, de-seeded and diced

1/2 cup crumbled feta cheese
2-3 gloves of garlic, minced
1/4 cup of apple cider vinegar
1/4 cup plain yogurt
1/3 cup extra virgin olive oil
1 1/2 teaspoon dried oregano
1/2 teaspoon sea salt
1 teaspoon honey

Boil the quinoa* as per in the instructions on the bag. The water to grain ratio is usually the same as rice 2:1.  Once all the water is boiled.  Place Quinoa in a serving bowl in the fridge to cool.   In the meantime, dice your onion and cucumber.   Place all ingredients for the dressing in glass bowl or in a jar with a lid.  Start with the salt, vinegar and honey.  Mix until honey is dissolved.  Add the remaining ingredients, shake or whisk until emulsified. When the Quinoa is cool, toss in cucumber and onion.  Pour dressing over the salad, add crumbled feta and mix until combined.
* If you don't have the protein rich grain called Quinoa you can substitute with either couscous, rice or pasta. 
Tossing the cucumber and red onion with Quinoa

Greek Quinoa salad


For the fish, I take the filets and lay them (skin side down) in a greased glass dish.  I sprinkled the filets with sea salt, fresh cracked pepper and fresh chopped garlic.  Then I place thin slices of lemon and onions over the fish filets. Use the butts of the lemon (ends) to squeeze out any remaining juice onto the fish.  Drizzle with olive oil and bake in the oven for approximately 15 min at 350 or until the fish is firm and slightly browned on the edges. 

Mom's little helper.  Archer loves to cook.

Before baking

Baked Lemon Trout

While the fish is cooking, I place fresh spears of broccoli in a cast iron pan with some hot oil and sea salt. Sear on med-high until the florets brown slightly  Add about a 1/2 cup of water and cover with a lid to allow the broccoli to steam for about 7-10 min.  Remove lid and cook off any remaining water.  Place in a dish with chopped sun-dried tomatoes. 

Good Friday Food

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